The Morning Sunlight Secret to Better Sleep
By
Dr. Scott Olson, ND
Posted March 20, 2025
Believe it or not, a good night’s sleep starts the moment you open your eyes in the morning.
I’ve seen countless patients struggle with insomnia, despite trying everything from meditation apps to melatonin supplements.
Yet, many are surprised when I “prescribe” something incredibly simple: morning sunlight.
Recent research reveals that exposure to natural sunlight within the first hour of waking could be one of the most effective ways to improve sleep quality at night.
Relying on daylight for better sleep may seem counter intuitive, but the science behind this approach is solid.
We all know light wakes us up and darkness prepares us for rest. But did you know that early sunlight exposure can help you fall asleep more easily at night?
Our bodies evolved to be responsive to the sun’s rising and setting, developing sophisticated internal mechanisms that respond to light cues.
Your circadian rhythm—essentially your body’s 24-hour internal clock—governs sleep, hormone release, body temperature, digestion, and cognitive function.
When morning sunlight hits your retinas, it triggers a cascade of biological processes.
Specialized photoreceptors in your eyes detect the blue light in morning sunlight and send signals directly to your brain’s master clock, the suprachiasmatic nucleus. This signal “resets” your circadian clock for the day.
This morning reset starts a roughly 14-to-16-hour countdown to melatonin release. Melatonin, often called the sleep hormone, begins to rise in your bloodstream in the evening, signaling to your body that it’s time to prepare for sleep.
However, research reveals that when you’re exposed to sunlight matters significantly more than how long you’re exposed. Even just 10 to 15 minutes of morning sunlight (ideally within an hour of waking) can have profound effects on your sleep quality that night.
Your circadian rhythm is your body’s natural timekeeper, influencing energy levels, mood, and sleep patterns. It’s highly sensitive to light exposure.
Morning sunlight triggers cortisol release, helping wake you up naturally. This morning hormone boost helps establish a strong circadian rhythm where you’re alert during the day and naturally sleepy at night.
By contrast, inconsistent light exposure or getting bright light primarily in the evening can confuse your internal clock, making it difficult to fall asleep when you want to and challenging to wake up refreshed.
If you’re among the millions struggling with sleep issues, this simple approach could make a significant difference:
- Try to get outside within an hour of waking, even if it’s cloudy
- Aim for 10 to 15 minutes of sun exposure at a minimum—though longer is beneficial
- Avoid sunglasses during this time, as you want the light to reach your retinas
- If getting outside isn’t possible, sit by a bright window facing the sunlight
The beauty of this approach is that it works with your body’s natural biology—rather than fighting against it. By strengthening your circadian rhythm with morning sunlight, you’re setting the stage for melatonin to rise naturally in the evening, helping you fall asleep more easily and experience deeper, more restorative sleep.
If you live in a northern climate or work night shifts, light therapy lamps can be an effective alternative. However, natural sunlight remains the gold standard when available.
The connection between morning light and nighttime sleep quality is a vital reminder that sleep health is a 24-hour process, not just something that happens at night. When you make morning sunlight exposure a consistent habit, you’re not just improving your sleep—you’re optimizing your entire day.
P.S. Why age STEALS your sleep and how to take it back.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Four Carbs that Could Add YEARS to Your Life
You’ve likely been avoiding carbs like the plague. Health gurus, fitness influencers, and diet books have convinced you that carbs are the enemy—that they spike your blood sugar, pack on pounds, and fast-track you to diabetes. So you’ve eliminated bread, sworn off pasta, and feel guilty just touching a piece of fruit. But what if...
Upgrade from Bananas and Apples to These Powerhouse Fruits
I’m often asked which fruits are the best. So, let’s talk about it. I’ll cut right to the chase: berries win this contest hands down. If you’re limiting your options to apples and bananas, you’re missing out on a universe of superior antioxidant power. Those everyday fruits are like bringing a knife to a gunfight...
The REAL Reason Americans are Getting “Fatter”
You’ve heard it a thousand times: “Americans are getting fatter because we’re lazy.” We sit at desks all day. We binge-watch Netflix instead of hitting the gym. We’ve traded physical labor for sedentary lifestyles. It’s a tidy explanation for why obesity has skyrocketed in developed countries. There’s just one problem—it’s completely wrong… A groundbreaking Duke...
Mailbag: Room Won't Stop Spinning? Do THIS First
“I’m dealing with vertigo issues, lightheadedness, and dizziness. As recently as this last Saturday I had multiple occurrences throughout the day. Is there anything I can do for this? I’m 69 and in good health. I work out 4 to 5 times a week.” —Spinning Hi Spinning, When patients approach me with similar complaints, I...
Hidden Number Secretly Sabotages Male Performance
Guys (and gals that love them), we should talk. You know how we’ve always been told that bedroom troubles are just part of getting older—that we just need to live with them? Well, it turns out that’s not true. Scientists recently wrapped up a six-year study that followed over 100 healthy men, and the findings...
Shocking Study Links Kids' Snacks to Dangerous Early Puberty
Kids are growing up in a world vastly different from the one we knew. Back in our day, if a child wanted something sweet, it was a piece of candy or a homemade cookie. Today’s kids are surrounded by products filled with artificial sweeteners that didn’t even exist when we were raising our own children....
Outdated Vitamin Guidelines Put Your Brain at Risk
If you’re like most people, you probably don’t think twice about vitamin B12—until your doctor mentions it during a routine blood test. But new research published in the Annals of Neurology suggests we need to pay closer attention to this crucial nutrient—especially as we age. Turns out, current guidelines for this essential nutrient might be...
The TRUTH About Supplement "Liver Dangers" REVEALED
There’s been a lot of buzz lately about liver damage from supplements—so, let’s talk about it. Reports of supplement-induced liver injuries have some folks wondering, “Could my natural remedy actually be harming me?” But before you toss all your supplements in the trash, let’s separate fact from fear—and talk about how to use supplements safely....
The 10,000 Steps LIE That's Ruining Your Health
I’ll be honest—I’m a little sick of the 10,000-steps theory. You know, the one that insists you need to take at least that many steps daily to stay healthy? You won’t believe where that claim originally came from. The 10,000-steps theory wasn’t handed down from the fitness gods on stone tablets. It originated from a...
“Brain Games” Failed You? Try THIS For Better Memory Instead
You know all those brain-training apps, supplements, and “miracle” memory-boosters that promise to keep your brain sharp as you age? Here’s the truth… There IS evidence they support brain health—and that’s why I’ll be the first to recommend them. But they aren’t the most powerful brain-boosting tool available to you. Another surprising solution has earned...